BANDS BURNER COUNTDOWN INTERVALS

WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

Want a DVD-level experience? Join me for an Instagram (@BJGaddour) & YouTube (YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with 24-hour replay!

This is a special countdown interval workout with one of my signature 4-WAY FLOWS:

Flow from longer to shorter work periods
Flow from slower to faster tempos
Flow from lighter to heavier loads
Flow from easier to harder variations

HERE’S HOW IT WORKS:

You need a big-bang, a mini-band & a low box/step, couch, bench, chair, ottoman or couch to elevate your shoulders onto for hip-thrusts. A Sandune Stepper is optional but highly recommended. All my gear is at GardenOfGainz.com.

You alternate between the following 6 moves in this total body metabolic conditioning (MetCon) circuit:

Band 1-Leg Hip-Thrust Variation- Left
Band 1-Leg Hip-Thrust Variation- Right
Band Split Squat Variation- Left
Band Split Squat Variation- Right
Band Shadow Boxing Variation- Orthodox Stance
Band Shadow Boxing Variation- Southpaw Stance

This workout is 40 minutes long, not including an optional 5-10 minute warm-up & cool-down. There are 20 seconds of rest between moves and 1 minute of rest between rounds.

But you start with 60-second work periods in the first round. Then you bump it down by 10 seconds every round until you’re doing just 10-second work periods in the 6th & final round:

ROUND 1: 60-Second Work Periods (9 Minutes)
ROUND 2: 50-Second Work Periods (8 Minutes)
ROUND 3: 40-Second Work Periods (7 Minutes)
ROUND 4: 30-Second Work Periods (6 Minutes)
ROUND 5: 20-Second Work Periods (5 Minutes)
ROUND 6: 10-Second Work Periods (4 Minutes)

Want to learn about THE METHOD BEHIND THE MADNESS!? Listen to THE WEEKLY BJ PODCAST for the creator’s cut!